Comparing Nutrients in 300 calories Candied fruit VS Stewed Canned Tomatoes

Weight per 300 calories

• Candied fruit: 93g
• Stewed Canned Tomatoes: 1154g

Candied fruit has 12.4 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Candied fruit or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Candied fruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.067% 0.065g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	55% 71.4g	130g per day for Men 19-50 years
Sugars	104% 75g	56% 40.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	30% 21.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	3.92% 1.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.1% 0.93μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.25% 0.037mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.98% 0.16mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	0.89% 3.73mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.67% 4.66mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	1% 0.56μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	0.42% 0.047mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candied fruit vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 111.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 257 times more Vitamin E and 99.1 times more Vitamin K than Candied fruit.
• Both Candied fruit as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Candied fruit vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 23.4 times more Calcium, 47.8 times more Copper, 96.9 times more Iron, 37.2 times more Magnesium, 6.6 times more Manganese, 49.5 times more Phosphorus, 45.8 times more Potassium, 12.4 times more Selenium, 27.9 times more Sodium, 42.1 times more Zinc and 67.9 times more Water than Candied fruit.

Comparison of macro-nutrients per 300 calories:

• Candied fruit has 1.9 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 70.5 times more Omega 6, 7.7 times more Fiber and 33.1 times more Protein than Candied fruit.
• Both Candied fruit and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Candied fruit as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.